Special Edition: Beginners Plan for the Runner's World Grand Slam (12 weeks)

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http://www.rodalestore.com/product/special-edition-beginners-plan-for-the-runners-world-grand-slam-12-weeks/B001380.html
$9.99
Item #B001380

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About This Product

This plan was designed for new runners who are training for the Grand Slam (3.8-mile trail run, 5K, 10K, and half marathon) at the Runner’s World Half & Festival in Bethlehem. It is ideal for beginners who have at least 6 months of experience running and who log an average of 15 to 20 miles per week. Each week includes 3 days of rest or cross-training, and 3 to 4 days of running. Each week features a long run, which starts at 4 miles, builds gradually, and peaks at 10 miles. The plan features hill work to build your legs and lung strength, and to prepare you for the inclines and descents that you’ll face in the race. You’ll also do some gradually longer segments of running at race pace to build your fitness and give you the stamina you’ll need to finish 13.1 miles feeling strong. Throughout the program, there are 4 "doubles," back-to-back quality workouts to help you prepare for the rigors of covering a 3.8-mile trail run, 5K, 10K, and half marathon within 48 hours. The program also includes notes on the Bethlehem course, and tips on the fueling, logistic, and recovery demands involved in racing in 4 events in 3 days.